Take the Wellness Accountability Challenge!
There are many different types of self-improvement challenges out there. Some are prestructured with daily prompts, while others are set by you. A wellness goals challenge is when you set specific health and wellness goals and challenge yourself to achieve them within a certain time period. This could be things like exercising a certain number of times per week, eating more vegetables, drinking more water, losing a certain amount of weight, etc. Having it be a daily challenge provides motivation and discipline, and can help you make real progress.
Ask yourself right now: what do you want to improve on in your life?
A great way to track a daily goal is to get a calendar or journal and mark off each day that you complete your goal. (There are also habit-tracking apps out there you could use.)
Tip to make your goal challenge easy to track and follow through with:
• Make your goal specific and measurable. For example, "do 30 minutes of exercise each day" or "read 1 chapter of my book each day". Specific and measurable goals are easier to track.
• Make it simple! Don’t complicate it and overwhelm yourself going for too much. Start small! From experience, I recommend committing to 1-3 daily tasks and no more than that.
Now, how does this apply to 7 Cups, and being accountable? You are much more likely to succeed if you’re showing your work to others. In this case, it’s a forum post in which we will ask you to post your progress daily via replies.
When you’ve got your goals set and you’re ready to begin, head over to this forum post. We suggest bookmarking the post because you’ll be visiting it often to update us! It can be daily, or weekly - it’s up to you as long as we see the days!
After 30 days, you can submit your progress to this form. You’ll be asked to provide a picture of your completed month, be it a photo of your calendar, a screenshot of your app – anything to show that you’ve been holding yourself accountable and trying!
It’s okay to miss days. If you miss a day, just start back up the next day. 30 days are all the days you are tracking.
It’s also okay to not have met your goal. Say, your goal is "drink 5 cups of water" but you drank 1, or even none. It still counts as a day because it's progress. Don't get discouraged by the off days!
When you pass your first 30 days AND you fill out the completion form (former link), you’ll receive a badge and a shoutout post (from me!) commending your efforts! For every 30 days after, you’ll receive another shoutout post and 50 cheers to motivate you to keep going well after the first month!
Will you be taking this challenge? Reply below! And when you’re ready to officially begin, head over to the group sharing Progress Tracking Post!
A simplified breakdown of what to do:
1. Set a goal for yourself/pick 1-3 tasks you want to do to meet this goal
2. Open a document or spreadsheet (or something tangible if you prefer)
3. Write down your progress on your goals
4. Share that progress in this forum post and reply to others to motivate them too
5. After 30 days of marking progress, complete this form
6. If you want to do it again, simply start a fresh document and continue to reply to the forum post.
> If you'd like weekly reminders to post, please opt-in HERE and you'll receive a notification tag in the forum thread.
just subscribing for future reference
@Heather225
I'm interested.
@Dallady wonderful to hear!
can't wait to see what goal(s) you come up with! feel free to go start tracking your progress in the post when ready!
Alright. I have tried to restart this challenge about three times already and allowed myself to get sidetracked, but not again. I have a busy day today, but the one big goal I have outside of work and family obligations is to take the time to set my new goals and make that calendar. I’m very glad this is continuing. Gotta make up for my lack of accountability this last month! Lol!
I'd like to keep it very simple.
1. No matter what time I wake up... between 6 and 10am I want to spend time working on ... o man, can't believe I'm saying this... meditation. It's always been a problem for me but I am going to work through this. The goal is to set aside to spend some quiet time with myself for about 10 min to a half hour every day. This could include meditation, burning incense and praying/talking to my angels and pulling a card or two for the day.
2. MOVE every day. Just going to keep it at that. I actually went OUT and set up a gym membership. It's free through my insurance so there's no financial pressure. The days I get up and get OUT are golden star days. With my depression going strong right now it's hard to get out of the house...
3. Put some time into one of my online courses. I have 3 card reading courses (almost done with one of them), a script writing program, an online drawing series/courses, and courses in machine embroidery. I've walked away from everything for awhile and I have to get back on course here.
I'll start my spread sheet Sunday. I'll spend the rest of this week setting it up and thinking over what I want to do - break things up into tasks that I can record.
Hope this helps me manage my depression better. Really hitting bottom these days... gotta take a hold of this before it gets worse so Wow... this couldn't have come at a better time for me!
Thank you for posting this ❤️ 😊
@EmbStitcher33
I got my challenge all set up in word... going to do a spread sheet too....
@EmbStitcher33
excellent goals!!!! i am excited for you!
so we can all help motivate you, please share your day to day progress in this post: https://www.7cups.com/forum/PositivityGratitude_170/InspirationMotivation_2229/WellnessAccountabilityChallengeShareYourProgressHere_292894/
@Heather225
Sort of fell flat here... gotta make life a little simpler for a bit here. But I will revisit this idea soon. I did accomplish one very important thing though. I followed through with meeting with an online therapist. I soooo wanted to cancel today, but I did follow through.
@Heather225
3 daily goals:
1. Journal (3 good things + another entry based in writing for wellness.)
2. Post in 7 cups (3 a day.)
3. 15 minutes of mindfulness practice (yoga,, meditation, or both.)
Day one (today:) Journaled 3 good things, Posted 3 times, will meditate before bed.
@ThadSterling
woo! so glad to see you taking the challenge for yourself again! i created a fresh progress post so feel free to start sharing over there!
@Heather225 You know what today is! 30 days is over and complete for me. ✔️ Thank you so much for this. I did it and would like to participate again in any future ones. :) 
3 goals
- To make time for me to work on me for me! Some things I can do to help manage this goal would be to schedule at least 1 hour a day for me time if I find it necessary for more time then dedicate myself to more time per day. I can also set up daily reminders at certain times I need them to work on my goals
- To make better choices! So as I’m sure others feel they do as well bad choices seems to be a thing amongst society with mental illness emotional and physical issues as well. It seemed like once I made my very first bad choice it was the same way from then on, so practicing daily motivational exercises I feel would help me to make better choices
- I have had this goal on my bucket list for 2 years now and have not even attempted it however I know it’s my main goal focus other than my mental health part, which is to start over somewhere else in the world and give myself a chance to find happiness and learn a new way to co exist and become a better version of myself so I can take steps to enjoying my life and having loved ones close to me again. I am stuck in a town I should never be stuck in, due to my issues and lack of money and or help to get somewhere else to start living rather than surviving. Some tasks I can do to have a chance at succeeding this goal would be to save some money out of each paycheck even if only 10$ at least it’s something and to set a time frame for how long I give myself to complete this goal . Also I will need to complete my probation here and take care of debt and payed up on my bills so nothing can follow me out of here for any reason so I won’t have no worries like I do now everyday about debt and fines and bills.
I need to dedicate myself to this app and these goals and hope that it helps me with something’s like keeping to a routine and schedules. I know that I get side tracked a lot and go through days I am so depressed and lost that I completely space out on mostly everything which makes it hard for me to accomplish things I really want and need to which in return causes bad anxiety and stressful feelings and then I sink into depression which I really want to get better with this all and not have it take me years .
I will log my successes with tasks and goals in daily thread and I hope that anyone needed the extra motivation or help to complete things as well can benefit from reading my posts simply by reading, following and sharing there own goals for achieving there goals and knowing they are not alone
thanks for the add and the support good luck and best wishes for everyone
I am interested